Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Broad Jumps 200m Run B) 3 Rounds: 6 Wall Balls 6 Ring Rows 6 Tempo Push-Ups 12 Sit-Ups Workout “Murph” For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of …
Tag Archives: Sit-Up
Saturday 05.25.24
Warm-Up A) 3 Rounds: 200m Row 10 Ring Rows 10 Dumbbell Strict Press B) 2 Rounds: 15 Sit-Ups 3 Burpees 10 Knee Raises 3 Burpees 5 Toes-to-Bar 3 Burpees Strength Deadlift 3@ RPE 6 3@ RPE 7 3@ RPE 8×3 sets Strength Tip Objective: build to an RPE of 8 for 3 sets of 3 …
Tuesday 05.21.24
Warm-Up A) 12-9-6: Windmill, with a light kettlebell Overhead Squats, with an empty bar B) 3 Rounds of: 10 Hang Muscle Snatches, above the knee with an empty bar 10 Hang Power Snatches, above the knee with an empty bar – Rest 30 Seconds 10 Calorie Row – Rest 30 Seconds Strength Hang Snatch Above the …
Thursday 05.16.24
Warm-Up A) EMOMx4: Odd minutes: 30 seconds Bar Hang Even minutes: 30 seconds Hollow Hold B) 1 Round: 20 Ring Rows 20 Sit-Ups 10 Burpees Strength Weighted Pull-Ups 3 sets x 5 repetitions @ RPE 7 Strict Pull-Ups 3 sets x 8 repetitions @ RPE 7 Objective: build to an RPE of 7 for both …
Tuesday 05.14.24
Warm-Up A) 3 Rounds: 15 Russian Kettlebell Swings 10 Dumbbell Snatches 5 Ball Slams B) 5 Rounds: 10 Single-Unders 10 Double-Unders 10 Sit-Ups 10 Knee Raises Strength Deadlift 3@ RPE 6 3@ RPE 7 3@ RPE 8×3 sets Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump. …
Monday 05.13.24
Warm-Up A) 2 Rounds: 10 Wall Balls 10 Sit-Ups 10 Dumbbell Push Press B) 2 Rounds: 3 Strict Pull-Ups 10 cal Row 10 Ring Rows 10 cal Row 15 Air Squats 10 cal Row Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean 1@ RPE 6 1@ RPE 7 1@ …
Saturday 05.11.24
Warm-Up A) 4 Rounds: 100m Run 10 seconds Bar Hang 30 seconds Plank Hold B) 1 Round: 15 Ring Rows 5 Burpees 10 Ring Row 5 Burpees 5 Ring Rows 5 Burpees Strength Weighted Pull-Ups 3 sets x 5 repetitions @ RPE 7 Strict Pull-Ups 3 sets x 8 repetitions @ RPE 7 Objective: build …
Friday 05.10.24
Warm-Up A) 2 Rounds: 15m Butt Kickers 15 Air Squats 15m High Knee 15 Sit-Ups B) 2 Rounds: 5 Knee Raises 3 Toes-to-Bar 5 Burpees 3 Strict Pull-Ups Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8×2 sets Objective: build to an RPE of 8 for 2 sets of 3 repetitions with …
Thursday 05.09.24
Warm-Up A) 2 Rounds: 200m Run 20 Ring Rows 20 Sit-Ups B) 2 Rounds with an empty bar: 4 Sumo Deadlift High Pull 4 Front Squat 4 Push Press Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8 …
Friday 05.03.24
Warm-Up A) 1 Round: 500m Row Then 3 rounds of: 8 Tempo Ring Rows (3-0-3) 8 Tempo Strict Dumbbell Press (3-0-3) (3 seconds down, zero pause, 3 seconds up) B) 1 Round: 10 Sit-Ups 10 Lunges 10 Sit-Ups 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Weighted Pull-Ups 2 sets x 5 reps @ …
Saturday 04.27.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) 2 Rounds: 16 Push Press, with an empty bar 16 Sit-Ups 16 Ring Rows Strength Superset A and B then rest 3 minutes A. Push Press 8-8-8-8-8 B. Strict Pull-Up 8-8-8-8-8 Note: you should build to a weight that is challenging for the …
Thursday 04.25.24
Warm-Up A) 1 Round: 16 Ball Slams 16 Step-Ups 16 Cal Row 12 Ball Slams 12 Step-Ups 12 Cal Row 8 Ball Slams 8 Step-Ups B) 2 Rounds: 12 Ring Rows 12 Push-Ups 24 Sit-Ups Strength Back Squat Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to …